EGO CrossFit – WOD

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Strength

A1: Farmer’s Carry (4-5 sets x 4 längder)

A2: Roll-outs (4-5 sets x 10-15 reps)

A3: Back extensions (4-5 sets x 15-20 reps)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 min:

10 Toes to Bar

10 Wall Ball Shots

Rest 3 min

AMRAP x 5 min:

10 Slam ball/Sandbag Squats (bearhug)

20 Mountain Climbers (each step is one rep)